The 550 mg Daily Value for choline is a target, not a ceiling. Your body produces some choline on its own, but not enough to cover all its work: building cell membranes, making a neurotransmitter called acetylcholine, and moving fat through your liver. Food closes the gap.
Choline clusters in animal products (eggs, beef, fish, and milk) because animals build it into their cell structures. Plant foods contain it too, but in smaller amounts. The ranking shows absolute numbers only; whether you hit the Daily Value depends on portion sizes you choose, not just which foods you pick.
On a vegetarian diet, soya, quinoa, and Brussels sprouts become your main sources; eggs add a shortcut if you eat them. Vegan diets rely more heavily on soya and grains, which hold choline but less densely than eggs or meat. Fortified plant milks and nutritional yeast fill gaps some people find hard to close through whole foods alone.
FDA daily value: 550 mg
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Showing 951–1000 of 2,124 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Rolls, dinner, sweet | Baked Products | 14.60 mg | 3% |
| 952 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 14.60 mg | 3% |
| 953 | Bread, crumbs, dry, grated, seasoned | Baked Products | 14.60 mg | 3% |
| 954 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 14.60 mg | 3% |
| 955 | Croutons, seasoned | Baked Products | 14.60 mg | 3% |
| 956 | Cookies, fig bars | Baked Products | 14.60 mg | 3% |
| 957 | Bread, rye | Baked Products | 14.60 mg | 3% |
| 958 | Bread, reduced-calorie, oat bran | Baked Products | 14.60 mg | 3% |
| 959 | Bread, raisin, enriched | Baked Products | 14.60 mg | 3% |
| 960 | Bagels, cinnamon-raisin | Baked Products | 14.60 mg | 3% |
| 961 | Salad dressing, mayonnaise-type, light | Fats and Oils | 14.60 mg | 3% |
| 962 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 14.60 mg | 3% |
| 963 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 14.60 mg | 3% |
| 964 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 14.60 mg | 3% |
| 965 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 14.60 mg | 3% |
| 966 | Salad dressing, coleslaw | Fats and Oils | 14.60 mg | 3% |
| 967 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 14.60 mg | 3% |
| 968 | Rolls, pumpernickel | Baked Products | 14.60 mg | 3% |
| 969 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 14.60 mg | 3% |
| 970 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 14.50 mg | 3% |
| 971 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 14.50 mg | 3% |
| 972 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 973 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 974 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 975 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 14.40 mg | 3% |
| 976 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 14.40 mg | 3% |
| 977 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 14.40 mg | 3% |
| 978 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 979 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 980 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 981 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.30 mg | 3% |
| 982 | Bread, roll, Mexican, bollilo | Baked Products | 14.30 mg | 3% |
| 983 | Cookies, chocolate wafers | Baked Products | 14.30 mg | 3% |
| 984 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.30 mg | 3% |
| 985 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.20 mg | 3% |
| 986 | Avocados, raw, California | Fruits and Fruit Juices | 14.20 mg | 3% |
| 987 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 14.20 mg | 3% |
| 988 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 14.20 mg | 3% |
| 989 | Rutabagas, raw | Vegetables and Vegetable Products | 14.10 mg | 3% |
| 990 | Clementines, raw | Fruits and Fruit Juices | 14.00 mg | 3% |
| 991 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 13.90 mg | 3% |
| 992 | Fast foods, french toast sticks | Fast Foods | 13.90 mg | 3% |
| 993 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 13.90 mg | 3% |
| 994 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 13.90 mg | 3% |
| 995 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% |
| 996 | Crackers, standard snack-type, regular, low salt | Baked Products | 13.80 mg | 3% |
| 997 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 13.80 mg | 3% |
| 998 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 999 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 1000 | Muffins, English, mixed-grain (includes granola) | Baked Products | 13.70 mg | 2% |
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